I had someone ask me during the week what the best exercises are to achieve a ‘tiny waist’
Core training is very important not only to achieve a fabulous looking stomach but to prevent back ache as well which many people struggle with. Weight training for the entire body is very important. It’s the best way to reduce body fat and sculpt and tone areas on your body which you would like to define. It isnt necessary to lift heavy weights to achieve this look. Often basic exercises are overlooked. Concerntrate on engaging your core throughout your entire workout. (Suck in your tummy towards your spine) and focus on perfect posture.
Diet is also a big factor. Choose fresh food (not out of a box or packet) veggies and fruits most of the time. Keep the processed food, any food high in sodium and alcohol limited as these are all inflammatory foods which will cause your body to retain water.
(You don’t have to give it up completely) if chocolate is your thing then find a way to incorporate it into your diet. Having a block or two here and there won’t cause damage. It’s all about portion control and making sure that most of the time you are eating good food which your body will benefit from.
Here are just 3 of my staple exercises which I include in my sessions to build that core strength and help my clients achieve those slim waists and rock hard abs 😀
* RUSSIAN TWIST
Lie down on the floor placing your feet on the floor. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs.
Hold onto a dumbbell or even just an imaginary dumbbell for beginners. Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
The twisting motion of this exercise is a winner. You will firm the muscles on your sides and strengthen your back muscles too which will give you a toned and small waist. Make sure to engage your core.
* SIDE PLANKS
Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop.
Planking is OH SO effective for the entire core. Specifically side planking to achieve a smaller waist. There are a couple levels of difficulty for this exercise, therefore anyone from a beginner to advanced will benefit from this. Beginners can start with their knees bent and on the floor and for the more advanced lift up onto your feet. You could add in leg lifts or hip dips while doing the plank as your core strength improves.
* STANDING SIDE BENDS
This exercise is performed using a dumbbell. Stand with legs shoulder width apart and stand up straight while holding a dumbbell in the left hand (palms facing the torso) as you have the right hand holding your waist. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Make sure not to slouch forwards and concentrate to keep your body in a straight line.
This exercise is a killer 😂…. in a good way. Try it. I promise you will feel it the next day!
It’s very nb to execute exercises with caution. Correct form is vital to avoid unwanted injuries. Not all exercises are for everyone even if excuted correctly. If you feel pain while doing an exercise then stop. If you are recovering from an injury, make sure to check with your doctor to make sure that you are ready.
Lastly for the beginners… It doesn’t matter how unfit or incapable you think you might be. You definitely can achieve it if you set your mind to it! Don’t be hard on yourself. Set small goals for yourself to start out with and keep your exercises basic. Stay consistent and you will surprise yourself with how quickly your core strength will improve. A strong core will also alleviate those little aches and pains which you might be struggling with.
Check out a couple of these cool ab transformations at our gym 🙂
Wishing you all a stunning weekend 😘